1/16/19

Training Pit CrossFit (Hollywood, FL) – CrossFit

squatting warmup (No Measure)

Run 400m

-Leg kicks

(in place, 10 up and back, 5 across)

-Lower back stretch, 20x total (10 per leg)

https://www.youtube.com/watch?v=qRZTvkKEbCk

-15 glute ham bridges with band

https://www.youtube.com/watch?v=tgw_0kCDGX8

-Small band walks

(forward, backwards, right, left in quarter squat position) 10 steps each way

https://www.youtube.com/watch?v=Z5iT6Czt7Zc

Back Squat (15 min to find 3RM)

Metcon (No Measure)

EMOM 18

min 1 – 10 back squats *from floor* (155/105) + 30 double unders

min 2 – 10 burpees over bar + 30 double unders

min 3 – rest

Metcon (No Measure)

cool down

5 minute slow pedal on bike

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1/15/19

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

500m row plus

snatch DL + hang p. snatch tech work

Metcon (Weight)

build to heavy complex – 17 minutes

3 snatch DL + 3 hang power snatch

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP

13 hang power snatch (95/65)

13 pullups

1/14/19

Training Pit CrossFit (Hollywood, FL) – CrossFit

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
**use only 15# bars!

**14# med ball and 55# bar for women

Warm-up (No Measure)

3 rounds

10/7 cal row

7 box jump (step down) start low increase height

5 sumo DLHP (empty bar)

5 push press (empty bar)

Metcon (Weight)

posterior chain pump

3 sets

30 glute bridges (use d-ball, DB or barbell, challenging weight)

**every 10 reps, pause at top hold for 15 sec

1/12/19

Training Pit CrossFit (Hollywood, FL) – CrossFit

Coaches choice warmup (No Measure)

NO LINE DRILL. should be warming up specific to Strength and Metcon part

Metcon (No Measure)

EMOM 30

min 1 – 5 hang power clean + 5 push jerks (185/125)

min 2 – 40 double unders

min 3 – rest

1/11/19

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

300m row

10 burpees

10 ring rows

Metcon (Time)

8 rounds

250m row

10 DB burpees (35s/25s)

5 strict pullups

Team Core Cool Down (Time)

2 rounds each, teams of 2 alternating 1 full round

10 v-ups

24 hollow rocks

20 supermans

20 heel taps (10 per side) https://www.youtube.com/watch?v=jfXcyLTuKP4

6 man makers without thruster (just double DB snatch, no thruster) (35/20)

https://www.youtube.com/watch?v=PhmMNgjkxMY

1/10/19

Training Pit CrossFit (Hollywood, FL) – CrossFit

squatting warmup (No Measure)

Run 400m

-Leg kicks

(in place, 10 up and back, 5 across)

-Lower back stretch, 20x total (10 per leg)

https://www.youtube.com/watch?v=qRZTvkKEbCk

-15 glute ham bridges with band

https://www.youtube.com/watch?v=tgw_0kCDGX8

-Small band walks

(forward, backwards, right, left in quarter squat position) 10 steps each way

https://www.youtube.com/watch?v=Z5iT6Czt7Zc

Front Squat (3 rep max in 20 minutes)

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

14 front squats (115/75)

14 toes to bar

14 box step ups (24/20)

1/09/19

Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup wall walk, hollow rock & dubs practice (No Measure)

WARMUP: 3 rounds not for time

2 wall walks

6 hollow rocks (rock back and forth = 1 rep)

20 double unders (or double under practice)

Warm-up (No Measure)

10 min HSPU, HS Hold, or scaling options

Metcon (AMRAP – Rounds and Reps)

Double AMRAP

6 min AMRAP

12 KB American Swings (53/35)

6 HSPU

rest 3 min, start off where you left off

6 min AMRAP

12 KB American Swings (53/35)

6 HSPU

Group Stretch (No Measure)

stretch after class with ROMwod or coach